First time runner.

TavistockToad wrote: »

Start with c25k

Yes this!

I agree with C25K. The important part is not to overdo it. You don't want injuries and you don't want burnout. Slow and steady! Spiriteagle has some good tips!

Good luck! You'll get there! And I promise it gets easier, even if you feel like you could never do it. Just keep at it!

Great advice here. If you can walk for about 30 minutes, you should be ready for C25K, but check with your doctor if you have any health conditions or injuries that could prevent you from running.

Invest in good gear: shoes that have been professionally fitted at a running store, sturdy sports bra, non-cotton socks (pick up some when you go to the running store for your shoes).

Buy a good pair of shoes! This is extremely important! Find a running store in your area and try on as many as you can until you find what you like. Asics have always been good for me but everyone is different.

Go slow. Then go slower. I am also a new runner and I was able to break through and run more than 5 minutes when I slowed down. I was running slower than I can walk (and I’m currently not much faster!).

I follow Jeff Galloway’s run-walk-run programs. (He has published several books about this.) Depending on your fitness/experience level and speed, he recommends different ratios of walking and running, and you can change as you progress. He, too, has beginners who are unaccustomed to exercise begin with walking.

I do 4 minutes running and 1 minute walking, over and over until I’ve achieved the desired distance. (I completed an entire marathon this way.) Other people may do 30 seconds running and 30 walking. There are many ratio possibilities. (2:1, 3:1, etc) It may seem strange to walk during running, but the walking breaks help prevent injuries and they actually allow many people to speed up their times, since they are more rested.

I get really excited about run-walk programs. (My sister got annoyed with all my talk when we were at a pre-race expo, and she suggested to stop people and ask if they had time to talk about “our Lord and Savior, Jeff Galloway.”) Kidding aside, his programs helped this asthmatic, sport-phobic gal off the couch and the built in breaks took some of the fear I had of conquering longer distances. I never wanted to run a mile, and now I distance run for enjoyment. (It’s still challenging, but I live for that runner’s high.)

Just going to repeat the above.

I started C25K when I was obese (~275 lbs) Jan 2017. I was already walking a lot on the treadmill (watching hockey). Didn't do the proper running shoes and got shin splints. Getting someone to watch me walk got me into the right shoes and solved the shin splint issues. I'm still overweight (~210) but am doing 10K's and will do a 1/2 marathon this year.

ellenjwallace wrote: »

I’m a first time runner. I’m not fit and I’m over weight. Does anyone have any advice for a first runner?

Yes.. Read the sticky post called "Must Read".

Since you're overweight & unfit, you running form is likely to be off, and that can lead to injuries. So my advice is to ask an experienced runner to critique your running form. Or video yourself running on a treadmill then upload it here.

spiriteagle99 wrote: »

If you are really unfit, start with walking. Walk every day for 30-45 minutes. When you can do that easily, start adding running into your walks. The Couch to 5k program works for a lot of us, but you can do it on your own as well. When you start running, don't do it every day. Run every other day so your muscles have a chance to heal. You can continue to walk on your off days though. Go to a specialized running store and get fitted for shoes that fit your feet and the way you move. Some of us pronate, some supinate, some have high arches, some have flat feet. Get fitted, rather than just buying at a big box store. Your shins will appreciate it.

This exactly. I'm a big fan of setting a distance target(3-4 miles) and once you're comfortable with the distance, drop C25K at the beginning/middle of the session.

In case you're wondering, walk the rest. you can walk casually or briskly or mix it up. Ingress and Pokémon Go are good ways to mix it up.

Gel asics are really good for running and couch to 5k is an amazing program! I've done it and repeated a few weeks but it's a good program if you're not used to running at all.